Menu
0 Comments

Titan Fitness – Deka Box

View Public Whiteboard

Warm-up (No Measure)

A. General

3 rounds

30 sec Row or Bike @Hard

10 Wall balls

5 box jumps + step down @moderate height

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

5 Back squats

5 Btn press

5 Elbow rotations

5 Btn thrusters

5 Thrusters

Then

2 sets @increasing intensity

5 Thrusters

5 Bar facing burpees

Metcon

A: “Chaos” (AMRAP – Rounds and Reps)

AMRAP 7minutes

10 Thrusters @ 95/65 LBS

10 Bar facing Burpees

43/30 KG
Scaling options

Beginner

Amrap 7

8-10 thrusters or DB thrusters @light

6-10 Burpees

Intermediate

Amrap 7

10 thrusters @ 75/55 lbs

10 Bar facing Burpees

COMP

As written

Metcon

B: Metcon (4 Rounds for time)

Every 3 mins for 12minutes

10-15 HSPU

20 step ups @ 24/20″ + 1×50/35lbs
KG: 22.5/15

Score: Time of each set

TC: 12mins

Scaling options

Beginner

Every 3 mins x 4 sets

10-15 DB strict press

20 step ups @ low + light

Intermediate

Every 3 mins x 4 sets

5 Hspu or 10 Piked hspu

15-20 step ups @ 24/20″ + 1×50/35 lbs

COMP

Every 3 mins x 4

100 Double unders

20 step ups 24/20 + 1×50/35

In the remaining time, active recovery on rower in Calories

Extra Accessory

Metcon (No Measure)

1. Banded external rotations 2 x 15/side

2. Banded lateral toe taps 2 x 15/side

()

()